CrossFit Evergreen – CrossFit

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

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Metcon

Fuller Circle Version 2 (Time)

For Time:

1500 Meter Row

100 Double Unders

800 Meter Run (Or 50x 10 Meter Shuttle Run)

100 Double Unders

1500 Meter Row
STRATEGY

GENERAL

-This first half of this workout mirrors itself on the back half

-We can also aim to mirror out first half speed and break-up plan on the back half of the workout

Run

-The run is the bridge between the first half and the second half of the workout

-The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half

-While the run rewards a strong effort, we want to balance out our efforts here with consistency on the rope and rower

CrossFit Evergreen – CrossFit

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

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Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

…

Add (1) Rep to Each Movement Until Time Cap

SUBS

HANDSTAND PUSH-UPS:

-Double Dumbells

-Pausing Strict Press

-Strict Press

-Push Press

-Don’t Climb in Reps*

PULL-UPS:

-Banded Pausing Strict & Strict

-Don’t Climb in Reps*

-To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement
STIMULUS

GENERAL:

-We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece

-The movements get progressively easier, going from Pausing Strict to Strict to Kipping

-This allows us to work on strength, positioning, and stamina

-The reps climb by 1 rep on each round until we reach the 7 minute time cap

-Your score for the day is total reps completed

PULL-UPS

-We’ll also cycle through three different variations of pull-ups within each round:

-Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance

-Strict: No Pause & Don’t Use Kip For Assistance

-Kipping: No Pause & You May Use Kip For Assistance

Bottom Line (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

…

Add (3) Reps to Each Movement Until Time Cap

SUBS

TOES TO BAR:

-Reduce Reps

-Feet as High as Possible

-Knees to Elbow / Chest / Waist
STIMULUS

GENERAL:

-Over the 7 minutes of work, we’ll climb by 3 reps per round

-After the 9’s, you’ll progress to 12-15-18….

-Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps

TOES TO BAR

-Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh

-Within the workout today, 3’s is minimum number we want to hold

-You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round

Strategy

CLEAN AND JERKS:

-While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you

-One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles

-For Example: On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles

-This mix of sets and singles can help improve your score and keep you moving through this movement

TOES TO BAR

-In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down

-Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set

-Think about chipping away at each set by breaking them in half or into thirds

-For Example: You could complete the set of 12 as 6-6 or 4-4-4

-Be open to changing you plan of attack later in the workout if things get tough

-Do whatever you have to do to keep moving, even if that means opting for quick singles at some point

CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

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Strength

Back Squat

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

STIMULUS

-Working a new movement today with the Pausing One and One Quarter Back Squat

-This movement is designed to strengthen the bottom most part of the back squat

-Movement Order: You’ll squat to full depth, stand to just above parallel, return to full depth, then stand to full extension

-There are pauses built in at two locations:

-Pause for 2 seconds in the bottom of the initial squat

-Pause for 2 seconds at the top of the “”one quarter”” squat

-These percentages are based on your 1RM Back Squat

-These 10 reps are on the clock, starting at the top of each minute

Metcon

Pinball (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Row Calories

1 Minute Rest
STIMULUS

GENERAL

-We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

-Keep a running count of your reps for each round

-Your score is total reps accumulated over the 5 rounds

ALTERNATING DUMBBELL POWER SNATCHES

-This should also be a weight that you could cycle for 30+ reps unbroken when fresh

-We’ll alternate arms on every rep during the workout

Strategy

-There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds

-Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other

In order to do that, you can try out one of the following strategies:

-Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the row.

-Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the row.

-Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.

-All of these strategies have built in rest in some capacity on the first two movements, while the row would be completed straight out at an effort that is strong, but sustainable over 5 rounds

-The first two options are intervals within intervals that provide some rest and transition time to the next movement

-Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds

-The last option allows you to choose where to break up your goal set

-For Example: If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock

CrossFit Evergreen – CrossFit

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“Mark” (Time)

“Mark”

7 RFT

– 5 bench press 225/135

– 5 power cleans 225/135

– 35 double unders (scale: 70 singles)

if available, set up two bars, or share

CrossFit Evergreen – CrossFit

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

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Metcon

Fortitude (AMRAP – Rounds)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees
STIMULUS

GENERAL

-“Fortitude” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain

-We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total

-While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

-Your score today will be the lowest rounds of row calories + your lowest round of burpees

-For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

-If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

Strategy

ROW

-You can get 15/12 calories done in under a minute without having to sprint on the rower

-Holding around 1000/800 calories per hour will get you these prescribed reps done with some time to spare

-The first calorie tends to be the toughest, so start each row with a strong and long pull to get the flywheel up to speed quickly

-After your big first pull, settle into a smooth stroke rate and find a rhtyhm to your breathing

-Keep your stroke rate on the lower side, while focusing on a powerful drive with the legs

-Setting the foot straps to something that you don’t have to touch during the workout can be helpful in making these transitions faster

BURPEES

-For the burpees, let’s find a pace that allows these reps to be completed in around 50-55 seconds

-This works out to a little over 3 seconds per rep

-Using up the majoirty of the minute on both movements helps you sustain your pace throughout the 15 rounds

-By getting the work done in this time frame, you pace for the long term and give yourself time to transition back into the rower

-You have the option to jump or step out of the burpee, but stepping up can help keep the heart rate a little lower

-We’ll feel out a full practice round as our warmup set today to help establish this smooth pace on each movement

-After your practice round, take a 3-5 minute rest before beginning the workout

Metcon (No Measure)

Body Armor

3 Supersets:

10 Supinated Grip Aussies

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets
STIMULUS

-We’ll alternate back and forth between two movements in these 3 rounds supersets

-The focus here is on quality of movement over speed

-Move directly from the first movement to the second, then rest 90 seconds between sets

-Complete all three sets of the aussies and bridges before moving on to the three rounds of bent over rows and prisoner superman holds

CrossFit Evergreen – CrossFit

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

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Metcon

Metcon (Time)

“Fast Fran”

21-15-9

Thrusters (45/35)

Jumping Pull-ups
The goal here is to be done in 2 minutes or less

Metcon (No Measure)

5 Sets (30 Minute Effort):

4 Shuttle Run

1 Minute Side Plank

STIMULUS

-The workout begins on the run and lasts 30 minutes total

-After your 4 minute shuttle run effort, you’ll hold for a side plank for as long as possible with 1 minute windows

-You don’t have to accumulate 1 minute on each side – just hold as long as you can within the designated minute

-You’ll get to the run at the 6:00 – 12:00 – 18:00 – 24:00